Have you ever found yourself spending an excessive amount of time in front of the mirror, scrutinising every detail of your appearance? For those with body dysmorphic disorder (BDD), this behaviour goes beyond mere vanity – it’s a distressing compulsion that can significantly impact their daily lives.
Body dysmorphia is a mental health condition characterised by an intense preoccupation with minor or imagined defects in one’s appearance. Whether it’s a perceived flaw in their skin, hair, or overall appearance, the person with BDD experiences overwhelming distress and impairment in functioning as a result of their appearance-related concerns.
Unlike the occasional dissatisfaction with our own appearances that many of us may experience, BDD involves a deeply ingrained belief that one or more aspects of the body are inherently flawed. This fixation can lead to a relentless cycle of checking and rechecking one’s appearance in the mirror, seeking reassurance or attempting to conceal these perceived imperfections.
What is mirror checking?
Mirror checking in body dysmorphia is not simply a casual glance in the mirror but rather a deeply ingrained ritual driven by overwhelming concerns about one’s appearance.Â
Research indicates that approximately 80% of those with BDD repetitively check their appearance in mirrors, sometimes for extended periods (Windheim et al., 2011). This behaviour can become so ingrained that the person may use any reflective surface available, from car windows to computer screens, to satisfy their compulsions.Â
The act of mirror checking can consume significant amounts of time, from a few minutes to several hours in front of the mirror, hoping to see a different reflection. This ritualistic behaviour reinforces the distorted beliefs those with BDD hold about their appearance, perpetuating a cycle of obsession and distress.
Why do I constantly look at myself in the mirror?
The urge to constantly check oneself in the mirror stems from a complex mix of psychological factors inherent in BDD. The person with BDD typically engages in mirror checking either to seek reassurance about their perceived flaws or to confirm that these flaws still exist and are as severe as they remember.
According to the cognitive behavioural model of body dysmorphia, when confronted with an appearance-related trigger, such as their reflection, people with the disorder undergo a dysfunctional mode of processing. They internalise a predominantly negative image of their appearance and compare it to both their desired appearance and their external reflection. This relentless comparison destabilised their internal image, leaving them uncertain about their true appearance and reinforcing negative beliefs about their self-worth tied to appearance.
Mirror gazing provides fleeting relief from the distress and anxiety stemming from their distorted self-perception, prompting people to rely on it as a coping mechanism. Nevertheless, in the long term, this behaviour perpetuates and solidifies the negative perception they hold of their appearance.
Consequences of looking in the mirror excessively
Engaging in mirror checking in BDD not only consumes valuable time but also exacerbates feelings of anxiety and distress. While it may offer fleeting relief from the distress, this respite is short-lived and does little to address the underlying issues.
The temporary sense of improvement experienced after glancing in the mirror is quickly overshadowed by a return to the fixation on perceived flaws. Whether the reflection confirms existing insecurities or introduces new ones, the result is often a deepening sense of dissatisfaction with one’s appearance.
The allure of a potential positive outcome from mirror checking is overshadowed by the looming risk of increased distress. Each glance presents an opportunity for temporary relief, but it also carries the potential for heightened dissatisfaction and prolonged fixation.
Furthermore, prolonged periods spent scrutinising one’s reflection can lead to heightened stress levels, impairing cognitive function and exacerbating the distorted perception of one’s appearance. The longer people remain fixated on minute details of their appearance, the more likely they are to lose sight of reality and succumb to the negative cycle of body dysmorphic disorder.
How to avoid the mirror-checking trap
One effective strategy for reducing mirror checking in body dysmorphia involves implementing delaying tactics. This approach requires consciously postponing the urge to check the mirror when it arises. Rather than immediately succumbing to the compulsion to engage in mirror checking, individuals deliberately delay the behaviour for a predetermined period, such as 5 or 10 minutes. By doing so, they gradually build tolerance to the discomfort associated with resisting the urge and reduce reliance on mirror checking as a coping mechanism. Over time, you can incrementally increase the duration of the delay, further strengthening their ability to resist the compulsion and regain control over their behaviour.
Another helpful technique is limiting exposure to mirrors, which entails creating physical boundaries to minimise opportunities for engaging in mirror-checking behaviour. This can be achieved by removing or covering mirrors in living spaces when they are not in use, particularly during times when individuals are most susceptible to mirror checking, such as before or after getting dressed. Additionally, it’s beneficial to avoid spending excessive time in environments with mirrors, such as bathrooms or dressing rooms, to reduce triggers for mirror checking. By intentionally reducing exposure to mirrors, you disrupt the automatic habit of mirror checking and cultivate a supportive environment conducive to breaking this compulsive behaviour pattern.
By combining delaying tactics with limiting exposure to mirrors, you can effectively decrease the frequency and intensity of mirror-checking episodes.Â
It’s important to approach the reduction of mirror checking with caution. While delaying tactics and limiting exposure to mirrors can be effective strategies for managing mirror-checking behaviour, it’s essential to find a balance. In some cases, avoiding mirrors completely can be another extreme where individuals also attempt to evade distress. Both excessive mirror checking and avoiding mirrors altogether can be avoidance behaviours that reinforce the circle of obsession and compulsion in BDD.
Seeking guidance from a therapist specialised in body dysmorphia can provide valuable support and direction. Therapists can assist you in developing healthier coping mechanisms and addressing the root causes of your mirror-checking behaviour. In some cases, therapy may involve exposure exercises where you gradually confront your fear of mirrors by looking at yourself for extended periods. Through guided exposure therapy, you learn to view your whole image rather than fixating on perceived flaws, ultimately developing a more balanced and accepting perspective of yourself.
References
Windheim, K., Veale, D., & Anson, M. (2011). Mirror gazing in body dysmorphic disorder and healthy controls: Effects of duration of gazing. Behaviour Research and Therapy, 49(9), 555–564.Â
Further reading
Do you offer body dysmorphia therapy near me?
Edinburgh Therapy Service offers both in-person body dysmorphia counselling in Edinburgh (United Kingdom), and online therapy accessible worldwide. We specialise in therapy for BDD, offering CBT with ERP as the main treatment option.Â